Fitness has always been a concern with regard to both mental and physical health regardless of age, gender, or any other variables that make each one of us unique. And for those in the blind community, fitness is every bit as much—if not more—important.

Exercise for the visually impaired is something that should be incorporated into a weekly, if not daily, routine for a variety of reasons that are both similar and different from people within the sighted community. For those with total loss of sight as well as for those who are low sighted, a lack of regular exercise can bring on a host of other issues, including weight gain, sluggishness, and perhaps worst of all for many, insomnia or a circadian rhythm that has been thrown completely off track.

A quality workout done at the right time of day and at the right pace to meet your unique physical and mental needs is just what the doctor may have forgotten to order. For many blind people, fitness has been a challenge: without someone to guide you and without the ability to drive yourself to the gym, it becomes obvious why so many visually impaired individuals give up—but with the BlindAlive line of Fitness Workouts for blind people, you’ll never have to depend on anyone else again.

Yoga and Strength Training with wieghts for blind people along with a variety of other cardiovascular exercises help our bodies stay toned, help us gain muscle mass and lose weight, but most of all, can help lead a blind person away from a sense of helplessness.

Are you ready to sweat? Come get healthy and leave all your notions of not being able to get fit due to your visual impairment behind with BlindAlive!

Description

This one will make you sweat. Shana takes you through several series of higher intensity moves. She tells you exactly what to do the whole way through while still keeping the beat and motivation high. I lost 3 pounds the day we recorded this one.

All you need is a little space around you and supportive shoes. You may like a chair for balance.

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Purchase Options - Digital Download or CD

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About Digital Downloads

You have the option to pay using your Credit Card through PayPal or your PayPal Account. The purchase will be handled by PayPal.Once the payment has been cleared through Paypal you will have the option to download the workout, this may take several moments. You will also receive an email with download instructions that you can use at any time.

Exercise Descriptions

1 - Introduction

Play Introduction MP3Download Introduction MP3Text Description: It is recommended that you check with your doctor before beginning this, or any workout. If you are using weights or are unfamiliar with your environment, it is recommended that you wear shoes for the safety of your feet. If you have difficulty with balance, you may want to be sure to have access to a chair or a sturdy piece of furniture to assist you. Be sure to use it to balance yourself only. Leaning heavily on it will decrease the effectiveness of your workout.

2 - March in Place

Play March in Place MP3Download March in Place MP3Text Description: We like to begin nearly all our workouts with a gentle march in place because it's a natural movement which helps lubricate the joints, and gets the heart pumping. You can begin marching as soon as you hear the music start. If you become tired during an exercise, or you are not sure what to do, you can always march until you come to something that is familiar. The march in place can be as gentle as a walk in place. Traditionally, it involves bringing your knees up high, one at a time. As you raise each knee, swing the opposite arm forward. You will want to keep arms loosely bent while doing this. If the march is too easy, or you have started the workout already warmed up, you can substitute a faster version, by jogging in place.

3 - Step Touches

Play Step Touches MP3Download Step Touches MP3Text Description: To do step touches, start with your back straight, and your shoulders back and down. step out with your right foot, and bring your left foot in to meet it. Then, step out with your left foot, and bring your right foot in to meet it. When you step out, bring both arms straight out to your sides, so your body is making the shape of a cross or a print letter T. When you bring your foot in to meet it, return your arms to your sides. Your arms will go out to shoulder height each time you step out.

4 - Hamstring Curls

Play Hamstring Curls MP3Download Hamstring Curls MP3Text Description: Keeping your weight on your left leg, bring your right heel up behind you as if you are kicking your butt. Return your foot to the ground, and repeat on the other side. As you bring each heel up, squeeze your elbows back and together. Release as you bring your foot to the ground.

5 - Knee Lifts

Play Knee Lifts MP3Download Knee Lifts MP3Text Description: Bring one knee up toward your chest, then back down so that both feet are flat on the floor. Repeat with the other knee. This is basically an exaggerated march. For this exercise, extend both arms straight up when you bring one knee up, and bend your elbows so your hands are roughly at shoulder height each time both feet touch the ground.

6 - Squats

Play Squats MP3Download Squats MP3Text Description: Stand with your feet hip distance apart, with your weight in your heels, and your knees not locked. Bend at the knees and hip joints, keeping your back straight. Sink down as far as is comfortable, then return to a standing position. If you are using weights while squatting, gently rest them on your shoulders. One way to learn proper form is to do squats with a wall in front of you and a chair behind you. If your knees touch the wall, you may be bending too deeply. If your nose touches the wall, it is likely that your back is not straight, but that you are bending forward. Touch your backside to the chair, and return to a standing position.

7 - Walk-Outs

Play Walk-Outs MP3Download Walk-Outs MP3Text Description: Keep your feet hip distance apart. Plant both hands on the floor, and walk your hands forward. Your feet are flexed, your back is straight, your legs are straight, and your wrists are over your shoulders. Once you have achieved this position, walk your hands back in and straighten up. You can modify this by planting your hands in the finished position, and walking your legs back so your body is in a straight line. This is a difficult exercise for many. If you do not find a modification that works for you, pick one of the other exercises, and do it instead. The important thing is to keep moving.

8 - Jumping Jacks

Play Jumping Jacks MP3Download Jumping Jacks MP3Text Description: Stand with feet together, and arms at your sides. Jump up, and bring your feet wide while bringing your hands together, up over your head. If you are unable to do this exercise, you can modify it. Bring your arms up and down, as high as you can. Instead of jumping, touch your right foot out to the side while bringing both arms up, then repeat with the left foot.

9 - Jump Ropes

Play Jump Ropes MP3Download Jump Ropes MP3Text Description: Stand with feet together, and knees slightly bent. The idea is to jump so you are getting some air under your feet. If you are unable to jump, rise up onto the balls of your feet and come back down. At the same time, bend your elbows and tuck them into your waist. Make small circles with your forearms, as if you are turning an imaginary jump rope.

10 - Jack Squats

Play Jack Squats MP3Download Jack Squats MP3Text Description: This is a cross between a squat and a jumping jack. Start with your feet together. Jump your feet out into a squat, bringing your arms up and over your head. Jump out of the squat, bringing your feet together and your arms back down to your sides.

11 - Boxers

Play Boxers MP3Download Boxers MP3Text Description: Balance on the balls of your feet, shifting your weight from side to side. As you shift your weight, punch forward powerfully, first with your right fist, then with your left. Ensure there is nothing in your way before doing this.

12 - Knee Twists

Play Knee Twists MP3Download Knee Twists MP3Text Description: Bend your elbows so they are level with your shoulders. Keeping your back straight, bring your left knee up, twisting to touch your knee to your right elbow. Bring your foot to the ground, then reverse. Bring your right knee up to touch your left elbow, or as close as you are able, before bringing your foot back to the ground.

13 - Mountain Climbers

Play Mountain Climbers MP3Download Mountain Climbers MP3Text Description: Stand with your feet together, and plant both your palms on the floor. Step your feet back so you are in a plank position. Then, alternate quickly bringing each knee into your chest. If you are not able to do this, try bending one knee in place, and then bending the other knee.

14 - Squat Jumps

Play Squat Jumps MP3Download Squat Jumps MP3Text Description: Stand with your feet hip distance apart. Sink down into a squat, jump into the air from the squat, and land back down into the squat. If you are not able to jump, rise out of the squat, and onto the balls of your feet.

Bundles with Cardio Level Two Workout Included

You have asked that we offer the ability to purchase multiple workouts, and we are happy to oblige. Here you will find our currently available bundles. Be sure to check back regularly, as these change. Don’t see what you’re looking for? Contact us with your suggestion. Please note: Unfortunately, we are only able to offer bundles of the digital downloads at this time.

Sculpting with Weights Level Two and Cardio Level Two Bundle - $32.00

This bundle provides Sculpting with Weights and Cardio Levels One.

This combo will make you feel accomplished for sure! Drink your water and have fun.

I Mean Business Bundle - $64.00

This bundle provides Sculpting with Weights and Cardio Levels One and Two.

If you aren’t kidding anymore and you are committed to feeling fabulous and confident, this is the one bundle that says, “I am investing in myself!” Start with the first levels and when you get to the second levels, you can really celebrate.

I Commit Bundle - $80.00

This bundle provides Sculpting with Weights Levels One and Two, Cardio Levels One and Two plus Boot Camp.

Do you want to be more energetic and confident as you move through your day? Our "I COMMIT" bundle gives you all the tools you need to burn calories, and build your strength and fitness. Mix and match Cardio Level 1 and 2 with Sculpting with Weights 1 and 2 and work your way up to the ultimate, Boot Camp, to achieve the optimum you.

Complete Body Transformation: First Anniversary Collection - $96.00

Bundle includes Cardio Level One and Two, Sculpting With Weights Level One and Two, Boot Camp, and Stability Ball Body.

The only equipment needed is a sturdy chair for balance and orientation, good shoes if you choose, hand weights which can increase as you get stronger, a stability ball, a mat or carpeted area for floor work, and a way to play your workouts.
Have fun creating your own place to move your body. You deserve it.

Recommended Accessories

If you already have weights, a stability ball, or the other needed accessories for the workouts that interest you, there is no reason why you can’t use them. However, if you’re just starting out, and you’re not sure what to get, we provide this list as a helpful reference. All accessories have been tested by at least one member of the BlindAlive team.

Related Blogs and Podcasts

Would you like more info? Maybe you’re interested in learning more about the benefits of a particular workout, or a little more about how and when it was produced? Here you will find related blog posts and podcast episodes.